Easy with just a few small changes! Start a "loose gluten-free lifestyle" with your whole family
Hello!
I'm Nakamura, a staff member of "Kome Dreaming ~GIFT & CRAFT Mita~" (nicknamed Komedori)!
Have you ever heard of the term "gluten-free"?
I learned about gluten-free diets when a senior at university started a loosely gluten-free diet, and at first, I only had the impression that it was somehow good for my health!
This time, I will write about the methods I found easy to incorporate into my own "loose gluten-free lifestyle," including what gluten is in the first place!
■What is gluten?
Gluten is a substance that is formed when two types of proteins, glutenin and gliadin, absorb water.
These two proteins are found only in wheat flour and are essential for giving bread its fluffy, chewy texture and udon noodles' firmness!
It's no exaggeration to say that it's the source of deliciousness!
Wheat flour is classified into three types based on the quality and quantity of protein: strong flour, medium flour, and weak flour.
For commercial use, they are classified into even more specific categories, with nearly 100 different products available for sale!
I was surprised because I didn't think there would be that many!
Since the elasticity and stickiness of wheat flour varies depending on the type of wheat and the amount of water added, wheat flour is used for a wide range of purposes.
If you go to a supermarket or convenience store, you will notice that gluten is used not only in staple foods such as bread and noodles, but also in a variety of processed foods such as Western-style sweets and seasonings.
It seems that there are more foods containing gluten in the world than you might think.
【reference】
https://www.nisshin.com/entertainment/encyclopedia/flour/flour_01.html
The effects of gluten on the body
We eat gluten all the time, but what effect does it actually have?
Many Japanese people have a constitution that makes them intolerant to gluten, accounting for 80-90% of the population!
It is said that immune cells react to gluten and can cause a variety of allergic reactions.
The three most common are immediate wheat allergy, delayed gluten intolerance, and the autoimmune disease celiac disease.
Apparently, exercising after eating wheat can be a secondary factor that can lead to anaphylactic shock!
Aside from allergic reactions, chemicals produced during digestion can lead to wheat dependence and increased appetite.
Of course, there are people who do not experience allergic reactions or physical discomfort, so it cannot be said that all Japanese people should avoid eating wheat.
However, it may be worth trying to find a diet that suits you, such as going for a period of time without consuming gluten to see if that changes your physical condition!
【reference】
https://www.google.com/amp/s/zuuonline.com/archives/213689/amp
https://www.riken.jp/press/2021/20210710_1/index.html
■ Foods that contain and do not contain gluten
How many dishes and foods actually contain gluten around us?
◎Typical dishes using wheat
・Bread
·Pancake
・Cereals and granola
・Noodles such as pasta, ramen, udon, somen, yakisoba, etc.
・Dough for pizza, chijimi, okonomiyaki, takoyaki, etc.
・Batter for fried foods
・Gyoza, shumai, and steamed bun skins
・Hamburg steak and meatball binding agent
・Thickening Chinese food
・Stew and curry roux
・Western confectionery such as cakes and baked goods
・Japanese sweets such as taiyaki and dorayaki
◎ Condiments that contain gluten
・Soy sauce
・Barley miso, etc.
・Grain vinegar, etc.
・Wheat germ oil
◎Alcohol made from wheat
・Beer and low-malt beer
・Barley shochu
·gin
・Vodka made from barley and rye
・Whiskey made from barley, wheat, and rye
I get the impression that most of the foods we eat on a regular basis contain gluten!
So what foods are there that are gluten-free?
◎Gluten-free foods
・Rice noodles such as pho
・Juwari soba made only from buckwheat flour
・Vermicelli
Dairy products
Nuts
·fruits
・Western sweets such as jelly, pudding, macaroons, chocolate, ice cream, etc.
・Japanese sweets such as daifuku, dango, and senbei
・Tamari soy sauce
・Bean miso ・Rice miso
・Rice vinegar/Brown rice vinegar
·Japanese sake
·wine
・Vodka made from potatoes and corn
・Rice shochu and potato shochu
·tequila
I was worried that there might not be any gluten-free food at all, but I was relieved to find that there was!
The supermarket near my house has a gluten-free section with a wide selection of foods made from ingredients such as rice and soybeans.
One of our members at Komedori developed a wheat allergy as an adult, so we were very grateful to have a supermarket with a good selection of gluten-free foods!
Many common foods contain wheat, so having a gluten-free section makes it easy to understand and is very helpful.
It's also fun to discover new things, like "I didn't know these ingredients could be used as wheat substitutes!"
【reference】
https://www.shiratamashop.com/c/mania/gluten-free-shokuhin/
https://www.miraizaidan.or.jp/patient/diet/elimination_alternative/wheat.html
■ Gluten-free and health
Here's a look at the health benefits of going gluten-free.
When I was a university student, I majored in health promotion, and I used the knowledge and experience I gained there to become a chiropractor.
Having studied both internal and external health, the first thing I want to tell you is that maintaining a good intestinal environment is extremely important for maintaining good health!
This is because 70 to 80 percent of immune cells are concentrated in the intestines, which act as a barrier between the inside and outside of the body.
Also, as it is called the second brain, it is the only organ that can directly communicate with each other, so if the intestines are not in good condition, it will affect the entire body.
The gluten in wheat is difficult to digest and can damage the intestines.
It is said that this can destroy the intestinal barrier function and cause "leaky gut," which allows foreign substances and toxins to leak into the body!
In addition, when gluten is digested, it creates an addictive substance, which can make it difficult to quit eating, creating a vicious cycle.
I had simply thought that gluten was bad for digestion, but I was shocked to learn that it can lead to a variety of physical ailments!
Switching to a gluten-free lifestyle may be crucial for staying healthy and energetic every day.
【reference】
https://aqua-medical-c.com/guide/leakygut/
https://www.natural-c.com/blog/2019/11/post-212-709094.html
■Gluten-free and beauty
Going gluten-free is said to have a positive effect not only on health but also on beauty, and there are three main reasons for this.
First, because rice is a grain, you chew it more and feel more satisfied than with wheat-based staples such as bread, pasta, and noodles.
They also keep you full longer than wheat products and prevent blood sugar spikes.
Secondly, it suppresses the appetite stimulation caused by addictive substances produced by digesting gluten, helping to prevent overeating.
For these two reasons, many people are adopting it as a diet method.
Thirdly, avoiding gluten improves intestinal health, which in turn improves skin condition.
Harmful substances leak into the body due to "leaky gut" caused by gluten eventually end up on the skin.
This can cause skin problems such as rough skin and acne, so going gluten-free may help improve your skin problems.
One of the reasons why I've been having more skin problems since I started working may be because I don't cook at home and only eat sweet breads and pasta...
My dream is to be told "What a young mother!" at my child's class visit (laughs).
I've decided to continue living a relaxed gluten-free lifestyle in order to achieve clear, youthful skin!
【reference】
https://www.withus- corp .jp/column/854/
https://mandahakko.com/column/intestinal-activity009/
How to incorporate gluten-free into your daily life?
From here on, I'd like to tell you three things you should try as you begin a relaxed gluten-free lifestyle.
Unless you have to completely cut out wheat due to allergies or other reasons, it's best to gradually incorporate a gluten-free diet so that you can continue enjoying it without any burden, so give it some thought!
1. First, find out what foods contain wheat
While there are foods such as bread and pasta that are easily recognized as being made from wheat, there are also foods such as dressings and soy sauce that make you wonder, "Wow, it's in here too!"
If you check the ingredients of the foods you eat on a regular basis, you'll be surprised at how few foods contain gluten.
2. Try switching your staple foods from bread and noodles to rice and gluten-free foods.
Many people choose easy-to-eat foods like bread or pasta for breakfast or lunch.
I also loved going to bakeries, cafes, and ramen shops, so I ate wheat almost every day!
But recently, I try to find Japanese restaurants whenever possible, buy rice balls at convenience stores, and try to buy gluten-free noodles made from ingredients like corn.
Since I'm not completely avoiding wheat, there are days when I eat ramen on impulse. (When I eat tonkotsu ramen, I always ask for a second bowl! lol)
The important thing is to incorporate gluten-free foods into your life while having fun, without forcing yourself or enduring them, and thinking, "I didn't know there were gluten-free foods like this! Let's try them!"
3. Replace snacks with rice crackers, mochi, and rice flour sweets
I love sweet things, especially Western-style pastries!
We tend to buy things like roll cakes, cream puffs, and puddings as snacks or after-meal desserts.
So I try to choose rice crackers, dumplings, and other foods that contain rice as an ingredient.
Whenever I want to eat baked goods, I often make rice flour sweets at home.
After doing some research, I found that there are many dishes that can be substituted with rice flour, so I'm going to keep giving it a try!
■Would you like to start a "loose gluten-free lifestyle" with us?
As mentioned in the previous chapter, to live a "loose gluten-free lifestyle," we recommend that you start by making small changes to your diet!
Recently, the number of stores selling gluten-free bread and sweets has been increasing, so it might be fun to go out and try out a few stores.
We, Komedoriming ~GIFT & CRAFT Mita~, will be holding the Gluten Free Sweets & Bread Festival at TSUTAYA Tamachi Ekimae Store on Thursday, August 11th, 2022 (National Holiday) together with wonderful gluten free exhibitors !
https://peatix.com/event/3294064/
We have delicious gluten-free sweets and breads available, so if you're in the area, please stop by!
Komedori is currently stocking a wide range of rice-based products, including not only food but also daily necessities and cosmetics, so please look forward to it.
I hope this will help you start living a relaxed gluten-free life!
